nuTriTion faCTs

Fruits and vegetables

Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily.
Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable:
Food
Serving Size
Fruits such as apples, oranges, bananas, and pears
1 medium-sized piece
Raw, cooked, canned, or frozen vegetables
1/2 cup
Cut fruit
1/2 cup
Raw leafy vegetables such as lettuce and spinach
1 cup
Dried fruits such as raisins, apricots, and mangoes
1/4 cup
Cooked peas or beans (canned or dried)
1/2 cup
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Whole grains
Whole grains contain vitamins, minerals, and other nutrients that are important for a teen’s health and growth.
Today, many foods such as white bread and white rice are made with refined grains, which are low in fiber and other nutrients found naturally in grains. Instead, it’s best to eat a variety of whole grain foods. Ideas include:
Food
Serving Size
Whole grain bread
1 slice
Whole grain pasta
1/2 cup
Brown rice
1/2 cup
Foods made with bulgur (cracked wheat) such as tabouli salad
1 cup
Some ready-made whole grain breakfast cereals
1/2 cup
Whole barley, which can be added to soups
Check the Nutrition Facts label
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Check the Nutrition Facts labels 
to choose whole grain foods that contain at least 10 percent Daily Value of fiber and are low in saturated fat, trans fat, sugars, and sodium (salt). In addition, one of the following whole grains should be listed first on the ingredient list:
t Brown rice t Oatmeal t Rolled or whole oats t Bulgur (cracked wheat) t Popcorn t Whole rye t Graham flour t Whole barley t Whole wheat t Whole grain corn
Wheat flour, enriched flour, and degerminated corn meal are not whole grains.
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Fiber
One of the best known benefits of fiber is that it reduces constipation. But did you know that fiber may also reduce the risk of coronary heart disease?
The total number of fiber grams to be consumed by children can be computed by adding their age plus five. For example, a 14-year-old girl should take in about 19 grams of fiber every day. Ideas for increasing fiber intake include:
t Eating whole fruits instead of drinking fruit juices.
t Eating brown rice and whole-grain products instead of white rice, bread, and pasta.
t Choosing whole-grain cereals for breakfast.
t Snacking on raw vegetables.
t Replacing legumes for meat two to three times per week in chili and soups.
t Using whole grains and legumes as part of the main
meal (such as Indian dal or lentils) or in salads (such
as tabouli).
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Protein
Protein helps build and repair body tissue and is important for growth and daily energy levels. Teens need two servings of protein each day, which equals six ounces. Good sources of protein include:
Food
Serving Size
Lean meat, poultry (no skin), or fish
2-3 ounces
Beans
1/2 cup (cooked)
Tofu
1/2 cup
Eggs
1
Peanut butter
2 tablespoons
Soy burger
2 1/2 ounce
Nuts
1/3 cup
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Calcium
Calcium is one of the most important nutrients for adolescents. If teens get enough calcium while they are young, they can strengthen their bones and reduce the risk of osteoporosis later in life.
Foods with calcium include:
Food
One Serving
Plain yogurt, low-fat or fat-free
1 cup
American cheese, low-fat
2 ounces
Ricotta cheese, part skim
1/2 cup
Fruit yogurt, low-fat or fat-free
1 cup
Milk, low-fat or fat-free
1 cup
Orange juice with added calcium
1 cup
Cheddar cheese, low-fat or fat-free
1 ounce
White beans (boiled)
1 cup
Broccoli (cooked or fresh)
1 cup



Fats
Fat is an important nutrient that keeps your body functioning properly.
However, not all fats are the same.
It is important to understand which fats you should limit and which fats you can eat in moderation.
Unsaturated fats found in many vegetable oils do not raise blood cholesterol. They can be part of a healthy diet—as long as you don’t eat too much since fats are still high in calories. Unsaturated fats are found in olive, canola, safflower, sunflower, corn, and soybean oils as well as in fish and nuts.
Saturated fats raise “bad” cholesterol levels in your blood. They are a major risk for heart disease, so it is best to avoid foods with too much saturated fat. These fats are found in animal products such as butter, cheese, whole milk, and fatty meats and also in coconut, palm, and palm kernel oils. Cakes, cookies, quick breads, doughnuts, and chips may also contain saturated fats.
Trans fats also raise “bad” cholesterol levels in your blood and increase the risk of heart disease. There is no safe amount of trans fat. The best approach is to eat foods with as little trans fat as possible. Trans fat is often found in baked goods, snack foods, vegetable shortening, hard margarine, fried foods, and many processed foods.